Power yoga is based on traditional ashtanga yoga, as taught by the ancient sage Patanjali. Ashtanga means "eight limbed" and includes eight principles: ethical living, personal discipline, physical exercises, breathing exercises, withdrawal of the senses, concentration, meditation and self-realization. Power yoga is a refined version of ashtanga that focuses on developing strength, stamina and deeper levels of focus and concentration. Always consult a health care professional before beginning this or any fitness program.
Warm-up
Begin each session with warm-up and breathing exercises. Pranayama, or breath control, is developed through exercises such as Ujjayi or conqueror breath, kapalabhati or cleansing breath, and kumbhaka or breath retention. Five to 10 minutes can be devoted to these exercises, followed by gentle floor exercises such as seated-forward bends, easy twists, cat and cow stretch. All those exercises will warm up the spine and major muscle groups.
Standing Poses
Standing poses help to build strength in the legs and flexibility in the hips. A traditional regimen begins with several repetitions of sun salutation, a series of 12 consecutive poses that begins and finishes in the same position. This can be followed by practicing warrior one and two, extended triangle pose, half-moon pose and chair pose. All of these postures help improve balance and develop the large muscles of the legs.
Back Bend Poses
Back bends are an integral part of a core yoga program. Power yoga postures such as cobra, bow pose, locust pose and wheel both require and help develop deeper flexibility in the spine. They increase overall energy, while strengthening the arms, legs, buttocks, abdomen, and back muscles, according to the website Yoga Journal. All back-bending postures should be followed by forward bends to release tension in the spine.
Inversion and Balancing Poses
Inversions are yoga postures in which the body is turned upside-down. Like other standing balancing poses, they help to improve overall balance and strengthen core muscles. Basic ashtanga inversion poses include shoulder stand, head stand and plow pose. They help improve circulation and increase energy, according to abc-of-yoga.com. Yogis believe that turning the body upside-down helps to reverse the ill effects of gravity by combating illness and relieving pressure on internal organs.
Cool-down Exercises
After finishing any yoga workout, cool down and give the body time to relax and recuperate. Gentle twists such as lying spinal twist help to restore balance to the spine. Reclining hero's pose and child's pose provide an opportunity to release any tension in the body. The final pose is savasana, or corpse pose. This can be held for five minutes or more while continuing deep breathing to help the body achieve total relaxation.
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